Uploaded May 2026 | Updated September 2026, 2 weeks ago
It's SANDWICH SETS time!! This workout is going to be a fun one! We are working in 3 circuits today.
The first circuit will be full body exercises, followed by circuit two for the abs. And finally, the last circuit will be full body to end. That's why they are sandwich sets, abs are sandwiched between full body! Each circuit has 4 exercises.
This 20-minute workout is perfect for getting your heart rate up. Remember to engage your muscles. So that we can get stronger!
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs
- EXERCISE MAT
STRUCTURE:
3 CIRCUITS OF SANDWICH SETS
CIRCUIT 1 & 3
WORK: 45 SECONDS
REST: 10 SECONDS
CIRCUIT REST: 20 SECONDS
CIRCUIT 2
WORK: 30 SECONDS
EXERCISE LIST
-SQUAT & NARROW PRESS
-SUMO SQUAT PULSES
-NARROW CHEST PRESS & GLUTE BRIDGE
-SNOW ANGEL TO FRONT RAISE
-PUSH-UP TO ALTERNATING REAR LEG LIFT
-REVERSE LUNGE & BICEP CURL
-ROMANIAN DEADLIFT & ROW
-GOBLET SQUAT TO LATERAL LEG LIFT\
-BICYCLE
-FLUTTER KICKS
-CRUNCH WITH ALTERNATING PRESS BACK
-IN & OUT HEEL TAPS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/lD86AmPCEPA
Don't forget to stretch! 👉youtu.be/EEsT2Y5BsGc
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
It's SANDWICH SETS time!! This workout is going to be a fun one! We are working in 3 circuits today.
The first circuit will be full body exercises, followed by circuit two for the abs. And finally, the last circuit will be full body to end. That's why they are sandwich sets, abs are sandwiched between full body! Each circuit has 4 exercises.
This 20-minute workout is perfect for getting your heart rate up. Remember to engage your muscles. So that we can get stronger!
20-MINUTE FULL BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED
- DUMBBELLS- I used a range from 10lbs to 20lbs
- EXERCISE MAT
STRUCTURE:
3 CIRCUITS OF SANDWICH SETS
CIRCUIT 1 & 3
WORK: 45 SECONDS
REST: 10 SECONDS
CIRCUIT REST: 20 SECONDS
CIRCUIT 2
WORK: 30 SECONDS
EXERCISE LIST
-SQUAT & NARROW PRESS
-SUMO SQUAT PULSES
-NARROW CHEST PRESS & GLUTE BRIDGE
-SNOW ANGEL TO FRONT RAISE
-PUSH-UP TO ALTERNATING REAR LEG LIFT
-REVERSE LUNGE & BICEP CURL
-ROMANIAN DEADLIFT & ROW
-GOBLET SQUAT TO LATERAL LEG LIFT\
-BICYCLE
-FLUTTER KICKS
-CRUNCH WITH ALTERNATING PRESS BACK
-IN & OUT HEEL TAPS
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Finisher 👉youtu.be/lD86AmPCEPA
Don't forget to stretch! 👉youtu.be/EEsT2Y5BsGc
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
